6 simple rituals to add to your morning routine
written by Jasmine Irven
I know, I know. Yet another list of things I’m suggesting you add to your routine. But trust me, these are simple things that will make a world of difference in your day. Each takes no more than 10 minutes (most take way less) and each gives you the beautiful opportunity to start your day with ease and intention; things that are so important in this hectic world we live in.
I hope you are able to set your alarm a little bit earlier tomorrow, and begin implementing some, or all of these into your morning. I’ve also included mini versions of each, so that if there’s a day when you are rushing through the morning and feel you have no time for *anything*, you may still be able to fit them all in.
That being said,
please note
My hope is that you do not feel overwhelmed by this routine, but rather that these ideas will inspire you to try and incorporate a few key habits into your morning for the chance to reconnect with yourself, and to start your day relaxed. Remember,
you by no means need to all or even any of these.
life happens. it is very unlikely that every day will look like this (if yours does i’m jealous).
So, with that, I hope you’re able to find a balance between not feeling overwhelmed having too much to do (aka letting go of what you *should be doing* - as prescribed by everyone else), and still finding that sacred time to incorporate some key habits and rituals that reflect how you want to be spending your time, and what serves you best.
make your bed
I know this is simple. But that’s kind of the purpose of this list! I feel like the state of a bedroom is kind of a great metaphor for the state of your life. For me anyways when I’m crawling into an unmade bed at the end of a long day, struggling to find the sheets that I’ve kicked to the bottom of the bed, and attempting to get my pillows in the perfectly “fluffed” state - I feel like my life is a disaster.
On the other hand, if I take the time in the morning to make my bed, tucking in the corners like a hotel bed and aligning my pillows in a row, I feel like an absolute queen pulling back the covers at night! Anyone else? throwing back your bedding when you get up in the morning so some moisture might evaporate and everything can air out.
If you have the time in the morning, pull the covers down (towards the bottom of the bed) and give the bed a chance to air out, allowing some of the moisture to evaporate (which can cause some types of bacteria & dust to thrive). Not saying this will eliminate everything but it’s a great start! Then make your bed as you normally would after about 10 minutes or so (maybe do your skincare routine in this time).
No time?
Don’t worry about airing it out. Just make your bed as soon as you get up to start your day off on the right foot.
1-minute wash
This item upgrades a simple habit you’re likely already doing - washing your face! As someone who has struggled with acne for as long as I can remember, washing my face has definitely been a keystone habit I’ve developed.
However, a lot of times I think this is something we can do quite mindlessly, rather than taking the time to treat ourselves with care. Enter: the 1 minute wash. This was something I learned from Celeste Thomas of The True Spoon Blog as a simple tip for clearer skin.
The concept is that when we wash our face normally we don’t spend near as much time as we should, meaning a lot of the bacteria, makeup, sweat, etc., remains. No thanks!! Set a timer and take the full minute to wash your face; starting by wetting your face with warm water to open your pores, then (after turning the water off) using your face wash of choice to lather in all areas of your face.
Notice where you spend the most time naturally; are there any areas you’ve been neglecting? Once the minute is up, splash your face with cold water to close off the pores again.
Even though I implemented it originally for the skincare benefits, I also just love this practise as a way to simply connect with my body in a new way. Looking at myself in the mirror, and maybe using the minute to recite some affirmations, or to just be mindful.
Any opportunity you can have (especially in the morning) to slow down and savour the moment is game-changing in my opinion, and this mindful minute is a beautiful way to make that happen while still being productive.
No time?
Simply splash cool water on your face. This is seriously the best way to wake yourself up in the morning and still has some of the benefits of the above practise.
setting an intention for the day
Setting an intention for the rest of the day is a beautiful habit to get into to bring more clarity and meaning to your day.
I love this description of what an intention is from the mindbodygreen blog: “an intention is bringing your attention and awareness to a quality or virtue you wish to cultivate,” for example, “I intend to be more present in the moment”, “I will focus on letting go”, etc.
A great intention for the morning is simply, “I am open.” Rather than setting unrealistic expectations this intention is simply open awareness to whatever comes your way; approaching the day without judgement and being open to anything that presents itself, knowing it is meant for you in the most beautiful way.
To set your intention, I generally think it’s important to take a couple minutes to yourself. Really consider how you’re feeling. Do you have time for a quick body scan? Close your eyes. Look for any sources of tension in your body and adjust accordingly. Take a few deep breaths, exhaling out anything that no longer serves you, or that you don’t want to bring with you into your day. Ask yourself what you need to call into your day; I generally use a simple I am ____ statement. Often times you’ll find something just comes to mind when you ask yourself that question (“what do I need”) - don’t judge it, be open to it, and reflect on why you may be needing that particular quality. On the inhale, call in the energy of your intention.
No time?
This is a simple practise that can be done at any point during your morning - whether that’s taking a moment while sipping your coffee, while on your commute, or once you sit at the desk at your office. I would just encourage you to take the time to really be sincere when curating your intention! At the very minimum, take a deep breath, and try to lean into what it is you need for that day.
meditation and/or breathing
Putting this one next because it goes along very well with the above intention setting, and the two could easily be linked! Meditation is an incredible way to start your day off with a sense of peace and clarity and is another habit that creates an almost domino effect of positivity throughout your day.
Though there are obviously also the longer term benefits like reducing anxiety, and literally changing the brain, there are also immediate impacts - like resting your body, allowing for clarity, improving productivity, and allowing you to get into a flow state where you’re able to accept whatever comes your way (similar to why I recommend the “I am open” intention above).
Besides those benefits, when was the last time you truly spent time with yourself in the morning before rushing into your day?
Adding a guided meditation (there are a bunch on YouTube and Spotify, or you can use apps like Calm or Headspace), or some simple breathwork to your morning routine is a beautiful way to connect with your mind & body, allowing for positivity to flow with ease into your day.
No time?
Simply incorporate a moment of mindfulness into your morning, while you’re driving, while you’re eating breakfast, etc. Slow down, and take a few deep breaths (with your eyes closed if you can), letting go on the exhale, and on the inhale bringing in a sense of peace, calm, and positivity.
stretching
After a (hopefully) solid 8 hours of sleep, I always wake up feeling super dehydrated (p.s. another great tip is drinking a bunch of water right when you wake up… maybe I need to write another blog post with 6 more things lol) and super stiff!
I used to just go to work feeling like that, with the hopes that at some point during the day I would magically feel better (I don’t know why I thought 8 hours of sitting at a desk would help but…).
Enter: the 10 minute stretch. I discovered these videos when I was trying to get more into yoga (which I still absolutely love), but didn’t have time for a full practise in the mornings. Implementing a simple stretching routine is an absolute game-changer.
Stretching is an amazing way to connect with and increase awareness of your body, feel into any areas of tension and release them, help with any pain and/or injuries (as well as preventing new ones), and just overall helping you to feel good. Seriously - take note of how you feel before and after this practise and you will be amazed at the differences. It’s kind of addicting.
I find 10 minutes to be the perfect sweet spot, but obviously it’s important to make this routine your own! One of my favourite guided stretches is this one by Yoga with Kassandra.
No time?
If you don’t have time for the full video, still try to do some basic stretches while going throughout your morning! When you first get up reach your arms in the air, intertwining your fingers and flipping your palms to face the ceiling; shrug your shoulders a few times while brushing your teeth; and hold a rag-doll pose when tying up your shoes (bent body with opposite hands resting on opposite elbows, sway from side to side).
breakfast
With the whole intermittent fasting trend I feel like any appreciation there was for breakfast has gone out the window, lol. I truly believe that you know what’s best for your body, so I’m not going to advise on when you should “break your fast” - but, I do know that whenever you decide to have your first meal of the day, it should be a nutritious option to give you the energy you need to be productive, happy, and kind throughout your day.
For me that means a healthy meal with a mix of carbs, healthy fats, and protein. If I have the time, this generally means a tofu or chickpea scramble with avocado, lots of sautéed vegetables, and a tahini or eggplant sauce. SO GOOD.
No time?
Mason jar breakfasts are an absolute lifesaver. If you know you’re going to have a busy morning, take the time to prep something healthy & hearty the night before. My favourite prep-ahead breakfasts include overnight oats, coconut yogurt parfaits, or chia puddings >>>.
P.s. I have a full healthy and sustainable grocery guide with my fave recipes and meal planning tips available for free! Check it out here.
I love these little habits because they not only allow for some quick wins early in your day (and who doesn’t like to check things off their to-do list early on), but they also help you in establishing some keystone habits that create a domino effect of positive routines and rituals in your day. As Charles writes in The Power of Habit, "making your bed every morning is correlated with better productivity [and] a greater sense of well-being..somehow those initial shifts start chain reactions that help other good habits take hold." And this concept applies to all of the above! Simple, sustainable habits that set you up for success throughout your day. 💛
What simple habits are you adding to your morning routine? Leave them in the comments below so we can all inspire one another. ✨
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
